Exercise Library

Forward Cone Jumps

Target Body Part:Butt/Hips, Legs - Thighs

Equipment Needed:Cones

Step 1

Starting Position: Place a series of cones 18-24" apart in a straight line on a non-slip floor/surface. Stand 6" behind the first cone with your feet hip-width apart or closer, arms by your sides. Pull your shoulder blades down and back. Engage your abdominal / core muscles to brace your spine.

Step 2

Downward Phase: Shift your hips back and down. This will create a hinge-like movement at your knees. Continue to lower yourself until you feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips. Keep your head facing forward and position your arms where they offer the greatest degree of balance support.

Step 3

Jumping Movement: With ONLY a very brief pause at the bottom of your downward phase, explode up through your lower body, fully extending your hips, knees and ankles jumping over the top of the first cone. As your jump into the air, try to keep your feet level with each other and parallel with the floor.

Step 4

Landing: The most important components of the landing phase are correct foot position and avoiding excessive forward movement in your lower extremity, which places additional stress on your knees.

Step 5

Try to land softly and quietly on the mid-foot, rolling into the heels. Always push your hips back and down to absorb the impact of landing. Do not lock out your knees on your landing. Land with your trunk slightly forward, head aligned with your spine and back rigid or flat. Keep your abdominal / core muscles engaged, bracing your torso to protect your spine.

Step 6

Step 7

With ONLY a very brief pause at the bottom of your downward phase, explode up through your lower body, fully extending your hips, knees and ankles jumping over the top of the second cone. As your jump into the air, try to keep your feet level with each other and parallel with the floor. Continue this sequence until you have cleared all the cones.

Step 8

Exercise Variation: As you develop your jumping and landing skills, you can progress the exercise intensity and complexity by: (1) driving your arms behind you during the downward phase, (2) driving your arms forward and upward (towards an overhead position) during the jumping phases, (3) driving your knees towards your chest during the jumping phases, (4) increasing the height of each cone or the spacing between each cone, or (5) moving back and forth more rapidly or adding more cones and performing a greater number of jumps in each direction.

Learn first how to squat and perform regular squat jumps before attempting to jump the cones.